Day 3WOD 130925 strength: ohs5 heavy singles-perform 5 hrb after each set-complete workload in ~12:00 2:00 challenge:rower – max meters WOD…3 rounds for time of:15 sdhp15 t2b? wall climbs L1 – 75/45, 3 wcL2 – 95/65, 6 wcRx’d – 115/75, 9 wcSK – 125/85, 12 wc
Day 2WOD 130924 2500m partner row, or individuals must row 1250mthen… 10:00 to establish barbell wt. for EMOM EMOM for 20:00 of:0, 2, 4, 6, 8, 10, 12, 14, 16, 18 – 12 wall balls – 20/14 @ 10’target1, 3, 5, 7, 9, 11, 13, 15, 17, 19 – 3 touch & go clean &
Day 1WOD 130923 strength: thrusters5 heavy singles (squat clean thrusters are acceptable… no racks please)-perform 5 hrb after each set-complete workload in ~12minutes WOD…5 rounds for time of:12 thrusters9 hrbbj – 24”/20”5 pull-ups L1 – 75/45, modified pull-upsL2 – 95/65, modified or rx’d pull-upsRx’d – 115/75, ctb pull-upsSK – 135/95, bar muscle-ups
Day 6WOD 130921 EMOM for 5:00 of:5 wall balls5 box jumps @ 5:00…AMRAP in 10:00 of:10 ohs10 kb swings10 hrb L1 – 75/45, 16kgRx’d – 95/65, 24kg/16kgSK – 115/75, 32kg/24kg
Day 5WOD 130920 strength: presses5 heavy singles-30 hrb after the 5th set WOD…5 rounds for time of:35 squats15 t2b10 ring dips L1 – modified ring dipsRx’d – ring dipsSK1 – ring dips in high ringsSK2 – muscle-ups
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3 Gold Mine Rd.
Flanders, New Jersey 07836
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